A) Clean pulls 1.1.1×3 rest 10 sec/2 min
B) Power clean cluster TnG 2.2.2×3 rest 15 sec/2-3min
C) EMOM x 10 min
– Odd: 5 TnG clean and jerk (135/95, 115/75, 95/55)
– Even: 30 double unders or 30 lateral hops over bar
D) Optional coach finisher if time permits
A) Clean pulls 1.1.1 x3 rest 10 sec/2 min
B) Every 90 seconds perform 1 power clean + 1 hang squat clean + 1 jerk; 6 sets
C) Front Squat 4-5×3 @ 30X1; rest 90 sec (heavier than 12/2)
+
500m row all out 100%
– rest 90 sec on rower
500m row all out 100%
– Clean pulls should be over 1RM clean
– Warm up to the clean complex well, should start heavyish and add weight each set if able
– Raise heals on FS if mobility issues in hips or ankles, upright torso is goal
– Compare 500m row times.
A) Muscle up skill work
– 3×8 turnovers
– 3×5 jumping MUs
– Max rep MU in 2-3 attempts
B) Single legged deadlift; 6-8 reps x 3; rest 30 sec btwn sides/90 after both
C) EMOM for 12 min
Odd – 12 KB snatches UB
Even – 10 tall box step ups
A) Build to a 1RM strict press in 8 min
+
80-90% effort
– 10 DB thrusters
– 15 ring rows
– 20 sit-ups
– 20 cal row
rest 3mins
Performance:
3 sets 80-90% effort
Function:
3 sets
– 10 thrusters 135/85, 115/65
– 10-15 pull ups
– 20 sit-ups
– 20 cal row
rest 3mins
*Thrusters should be tough but UB at least for first 2 sets.
*Get at least 10 pull-ups in. If you can do more UB then try and get to 15.
*Repeat times for each round as close as possible
A) HB Back squat 3, 2, 1, 3, 2, 1; rest 2 min
B1) Bent over DB/KB row 6-8/arm; rest 90 sec after both
B2) DB bench press 6-8; rest 90 sec x3
+
For time @90-95%:
– Run 400m
– 30 wall balls (20/15)
– 100 DUs (300 singles)
– 30 Toes 2 bar/knee 2 chest/v-up
– Run 400m
*Squat wave means that you should go heavier on the second 3, 2, 1 than on the first
*Keep consistent on toes to bar. Keep range of motion the same if scaling. Break up as needed.
A) EMOM – Power snatch TnG x 4-5 (build per set) – 5 mins
+
15, 12, 9 reps for time:
– OHS (115/75, 95/65, 75/45)
– burpees over the bar
3 sets:
– 10 presses tough
– run 400m @ 85-90%
rest 2 min
+
3 sets:
– 10 db walking lunges heavy
– row 90 sec @90%
rest 2 min
+
3 sets:
– 12 sit-ups
– 8 kb swings
– 30 sec plank hold
A) 6x 1 power clean + 1 push press + 2 split jerk; rest 90sec (build per set)
B1) Close grip bench press @ 32X1; 5, 5, 5; rest 30 sec (heavier than 11/25)
B2) Good mornings @2022; 7-10×3; rest 90 sec (take from ground)
C1) 7 DB snatches per side (70/40, 60/30, 50/20); rest 60 sec
C2) 3 standing broad jumps as far as possible; rest 60 sec x 3
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